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200
calories Under
200ml (generous cup) skimmed milk (64 cals) juice of lemon (2 cals) 150g (generous 1 cup) plain (all-purpose) flour (512 cals) 100g ( cup) self-raising (self-rising) flour (330 cals) 1 tbsp oat bran (25 cals) 2 tsp baking powder (14 cals) tsp bicarbonate of soda (baking soda) pinch of salt 50g ( cup) muscovado (soft brown) sugar (181 cals) 1 tbsp runny honey (86 cals) 1 large egg (91 cals) 150g (1 cup) fresh blueberries (86 cals) continued
87
UNDER 200
First combine the skimmed milk and lemon juice in a small bowl or jug (pitcher) and leave to rest for 5 minutes. Preheat the oven to 180C/160C fan/350F/Gas mark 4. Line a muffin tray with 10 paper cases. Mix all the dry ingredients together in a large bowl. Whisk the honey and egg into the curdled milk with a fork. Pour the wet ingredients over the dry and mix until well combined. Dont worry if the mix is still a little lumpy, it is better to under rather than overmix. Fold in the blueberries. Spoon the batter into the paper cases and bake in the oven for about 20 minutes, until turning brown on the top.
WINTER
UNDER 300
60g (2 generous tablespoons/2oz) Thai red curry paste (82 cals) 400ml (14fl oz) can reduced-fat coconut milk (146 cals) 1 medium butternut squash, about 450g (1lb), peeled and roughly chopped (162 cals) 1 medium courgette (zucchini), trimmed and roughly chopped (27 cals) 1 small aubergine (eggplant) (400g/14oz), roughly chopped (60 cals) 1 red (bell) pepper, deseeded and roughly chopped (45 cals) 68 fresh basil leaves juice of 1 lime (4 cals)
Place
the red curry paste in a large pan and fry gently for
2 minutes. Stir in the coconut milk and add the butternut squash, courgette (zucchini), aubergine (eggplant) and (bell) pepper. Add a little water if needed to cover the vegetables and cook for 15 minutes until tender. Stir in the lime juice and basil leaves before serving.
199